by Orin Zebest

If you want to burn fat the fastest and lose it permanently then you have to chart your progress and make small adjustments all the time. It is not easy to lose fat constantly and sooner or later you hit a plateau and if you do, then you have to know what to do. If you do something that is not working then you need to do something else that works. And the more options you have the faster you will lose fat. You can adjust variables in your nutrition and training program.

One option is to eat less but this only works if you are on a moderate or high calorie diet. If your calories are already very low and eating even less will have negative effects. Your metabolism always gets slower if you cut your calories below your basal metabolic needs. If you are not losing fat then you should burn more calories with exercise and if that does not work then decrease your food intake. But you have to be very careful.

Another way to accelerate your fat loss is to manipulate the macronutrient ratios. If the average 50-55% carbohydrates, 30% protein and 15-20% fat approach is not working then you could try to increase your proteins. Proteins are highly thermic which means it takes a lot of energy just to digest it. But never make any big changes, only small adjustments.

Obviously eating food with better quality is very important. And the good thing is that you do not have to eat foods that you dislike. Food choices aren’t good or bad, black or white. Some are a bit better than others and some not as good as others. Eating less foods that are processed and eating more foods that are natural will burn fat faster.

Small, frequent meals increase your metabolism and the faster you metabolism is the more calories you burn. Eating small meals after every 3-4 hours has an amazing effect. Going beyond six or seven is not
recommended because your body has to digest the food. If you are a busy person they you can make some food in advance and take it with you. You can put protein powder in a bottle and take it with you, then add some water and you are ready. It is very convenient.

Exercise is almost as important as proper nutrition. Increasing the duration of your cardio workouts is a very effective method. When your goal is fat loss then you should to at least 25-30 minutes of cardio, 3-4 times a week. If you already doing that the you can increase the duration, intensity of your workouts. Some endomorphs have to do 6-7 times of cardio a week to see any results what so ever.

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Back in the day when I was still struggling to lose weight and getting totally desperate to see any kind of results, I fell into the same “quick fix” trap that I still see people falling into now. I tried every last extreme diet out there and I even resorted to dangerous fat burning pills…all in an effort to drop even just a little bit of weight…something, anything…I just didn’t want to be fat anymore.

In my own defense (if I don’t defend myself who will?), I didn’t quite know back then how dangerous these pills were…at least not as much as I know now. I just figured so many other people were taking them and they were sold at the local store, they must be safe, right? Definitely NOT!

Here was the problem (for me and maybe for you too). We all want to see results and we want to see them NOW! Not only do most of us (myself included) lack patience in many areas of our lives (yes, get it to me yesterday) but sometimes when we don’t see results in an instant, we lose steam, we give up, we just figure it’s impossible.

Now, I’m not going to turn this into a Tony Robbins, self development, “You can do it” speech. But what I am going to tell you is that if you’re looking for a quick fix to weight loss, fat burners are NOT the answer.

I could go on and on and tell you all the dangers associated with many of these pills…potential heart attack and damage to the heart, hormone disruption, stroke, permanent damage to your metabolism…but I think at this point many people are well aware of how dangerous these pills can be. We’ve all seen the unfortunate news reports of people dying from these pills…it’s just awful.

What I do want to share with you are some “safe”, quick ways to get your fat burning engine cranking. Yes, healthy eating and exercise are always the answer, but sometimes we need just a bit more to get the ball rolling.

Here are some of my own strategies that anybody can implement safely for accelerated fat loss results:

1. Eliminate Wheat and Dairy for 2 weeks or more. I know, I know…this should be the Isabel theme song. I know I remind you of this all the time, but the truth is, it works! Most wheat and dairy products will cause an inflammatory response in your body (without you even realizing they are the cause) and make it really difficult, sometimes impossible to see fat even budge off your body. Wheat products include most breads, cereals, crackers, and pastas. Dairy includes milk products and cheeses. Eggs are ok and in many cases and butter is ok as well and will not stop the fat burning process.

2. Eliminate all grains for 2 weeks or more. Holy smokes..now Isabel is getting a bit carried away here. Look I’m just telling you what works. And if you have to get into a bikini in a few weeks, your high school reunion is right around the corner (and your ex-boyfriend will be there!), or you just want the pounds to come off faster, I highly suggest going “grain free” until you reach your desired weight. NO, I’m not saying grains are unhealthy. I’m just saying sometimes fat loss will be more accelerated without them. Grains include rice, oatmeal, millet, quinoa and spelt. All healthy, yes, but a few weeks without them will help your body shed fat faster.

3. Add lemon to your water. Lemon is a wonderful detoxifier to the liver. And since the liver is your “fat burning” organ, we want it always working at optimum. Keep your liver squeeky clean, by not only eliminating processed foods and toxic substances from your eating plan but also by giving it a good cleaning with some fresh lemon. You can also add some cayenne pepper to your drink as well and that will help to get your bowels moving (if the food is not finding its way out, weight loss will be much slower).

4. Eat your fruit servings before 4pm. Again, another wonderful food group that I am in no way saying is “bad” but you may see increased fat loss results by eating your fruit with breakfast, mid morning snack and lunch and then sticking to veggies for your mid afternoon snack and dinner. Raw carrots and peppers are great with almond butter in the afternoon and a piece of steak or salmon over sautéed greens and a side salad is a great dinner. You will then still get in your fruit servings for the day but will have had them much earlier in the day.

There are many tactics and strategies that you can try before resorting to something dangerous like taking fat burning supplements that will work when you stick to them. Take action on the above 4 steps and walk onto the beach or into that high school reunion feeling and looking great.

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